--- title: How to Do a Depth Jump | BridgeAthletic description: "Check out day 5 and the summary of the building blocks bi-lateral jump progression summary: the depth jump." image: https://blog.bridgeathletic.com/hubfs/Exercise_15.Still001_cropped.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/Exercise_15.Still001_cropped.jpg) September 18, 2015 By BridgeAthletic # How to Do a Depth Jump | BridgeAthletic Share: - - - ### **[![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) Day 5: Depth Jump** Now that you've mastered jumping and the landing technique, we introduce a counter-movement component to the jump progression. The Depth Jump is a great exercise for maximizing the benefits of the stretch shortening cycle or plyometric reflex. Only include this exercise into your training regimen once you have developed sufficient muscoskeletal strength to handle this type of load and force production.  ![Exercise_15.Still001_cropped](https://blog.bridgeathletic.com/hs-fs/hubfs/Exercise_96.Still003_cropped.jpg?width=311&name=Exercise_96.Still003_cropped.jpg "Exercise_15.Still001_cropped") When first attempting the Depth Jump, start with a low box to step off, and as you progress, raise the height of the box to increase the difficulty. Remember, never sacrifice the quality of the landing and jump for box height.  #### **Exercise 5: The Hex-Bar Deadlift** ### **Tips:** To start, step up on to the box. Stand nice and upright with feet hip-width apart. Step off the box in a controlled movement. Land with your feet shoulder-width apart, using a good bend in your knees to absorb the landing. Work to keep your knees from caving in on landing. Once you've controlled the movement, swing your arms and perform the counter jump, working to jump as high as possible. Once again, land with your feet shoulder-width apart, using a good bend in your knees to absorb the landing. Work to keep your knees from caving in on landing. Stand up. Step back up to the box and repeat for prescribe reps.  ### **More Building Blocks:** Be sure to check out the rest of the progression if you have more questions on how to master the squat. [Day 1: Box Jumps](https://blog.bridgeathletic.com/jumprogression)[Day 2: Star Jumps ](https://blog.bridgeathletic.com/single-leg-squat-day-2-0)[Day 3: Seated Box Jump](https://blog.bridgeathletic.com/jump-progression-day3) [Day 4: Tuck, Roll, Jump](https://blog.bridgeathletic.com/jump-progression-day3-0) ### **Now it's your turn:** Thanks for joining us on the final stage of the squat progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](https://twitter.com/BridgeAthletic) or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.   Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAthletes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.    Be sure to check back next week for the Combo Pullup Progression. #### About the Author [BridgeAthletic](https://blog.bridgeathletic.com/author/bridgeathletic) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1246672403.png?width=75&name=file-1246672403.png) At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... 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